This coming week is the 2nd week of the 4th month of training. It is characterized by a lot of strength work, and a fair amount of distance and intensity. First summer rollerski biathlon race of the year at Elk River is on Thursday late afternoon/ eve. Please let me know if you are coming, I am working on a start list.
You should be putting in at least 4 roller ski workouts this week. Race on Thurs, a over distance ski of over 2 hrs earlier in the week with some hard sprints thrown in, a specific strength [double pole 10km + legs only 10km] and a Threshold block workout next weekend after some recovery from the race on Thursday. Other activities that are good will be lifting a couple of times, biking standing up, a few short hill runs with poles, and some swim time for cool downs…check your time plans for a time goal.
The schedule for the Nisswa area for the week will be:
Tues 1:00 at the range—some might be late, get there when you can—accuracy, range procedure and some hard combos running.
Thurs- lv Nisswa at 1:45 for ER. Pickup in LF at Holiday at 2:30. Arr ER at 4:00—help set up—zero at 5:00 race at 6:00 or a bit earlier depending on numbers and how zero goes.
Please get your logs up to date—and if you have some gaps earlier in the year—go back and estimate what you did that week. An estimate is better than a blank. For those sharing with me, I will check in on your log, for those not, please forward your current updates to me.
Enjoy the Journey! Hope to see you on Thursday at Elk River! I am expecting we will end up with around 12-15 participants, mostly newcomers. So don’t feel bashful!!
Oct Camp-10.18-21 Mt Itasca- Intensity focus-Sunday moves to Elk River
Oct Biathlon Race- 10.21 Elk River—Biathlon on roller skis- Sunday morning
Please note the above schedule is subject to changes. Normally about 2 weeks ahead of the event an “Invitation” will be sent out by email. Please respond to those so the organizers can plan for the appropriate number of participants.
The Camps are designed for younger athletes—generally age 13-25. Those older are invited to all the races, and to participate in the camps as coaches or coach/parents.
Here are the results of all the testing, time trials, hill climbs, and the race last week and Sunday. They are on a spread sheet also including old results and some athletes who are no longer competing. If you pick up your name on the left and track across, you should be able to map your progress over the years. Each event is color coded on the top with the same color each year.
Enjoy! It is a long long journey!!
Bill Meyer, Coach